Named Workouts

Dec 10 – Hero Tuesday

By |December 10th, 2019|

WORKOUT – Zachary Tellier Hero WOD

For time10 burpee

10 burpee25 push up

10 burpee25 push up50 lunges

10 burpee25 push up50 lunges100 sit ups

10 burpee25 push up50 lunges100 sit ups150 air squats

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. […]

Dec 7th – Free Intro Workout

By |December 7th, 2019|


“Roll the Dice #3”

In teams of 2, 20 Minute AMRAP:

As a team Run 200 meters.

When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:

1= Burpees

2= Push ups

3= Weighted Lunges 15/10kg

4= Goblet Squat 24/16kg

5= Box Jumps 24/20″

6= Push Balls 20/14 lbs to 9′


Dec 4th – Hopper Deck Day

By |December 4th, 2019|


Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and draw […]

Nov 23rd – Free Intro Workout

By |November 23rd, 2019|


20 minute AMRAPPartner workout, partners alternate complete rounds10 Goblet Squats10 Box Jump Overs10 HR Push Ups

FREE CROSSFIT CLASS – Sat November 23rd @9am. 

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a CrossFit workout based on those movements, and […]

Nov 9 – CF Games Open 20.5

By |November 9th, 2019|

WORKOUT – 20 Min Cap

Rx – For time, partitioned any way

40 Muscle Ups

80 Cal Row

120 Wallballs 20/14# to 10/9′

Scaled – For time, partitioned any way

40 Pull Ups

80 Cal Row

120 Wallballs 14/10# to 10/9′

Partner Version – 20 Min AMRAP

10 Pull Ups or Jumping Pull Ups

20 Cal Row

30 Wallballs

1 working at a time. Break up the work however you want.


Nov 6 – Tabata Barbell

By |November 6th, 2019|


Tabata DeadliftTabata Hang Power CleanTabata Front SquatTabata Push Press

1 Min Rest between movements.

Use 60% of your Push Press 1 Rep Max or Performance: 40/30kg and Fitness 30/20kg

Score is your lowest score for each movement.


Nov 2nd – CFG Open 20.4

By |November 2nd, 2019|


Workout 20.4For time:30 box jumps 24/20″ Step ups Ok for all, don’t use a corner of the box.15 clean and jerks, 43/29kg Scaled 29/15kg30 box jumps15 clean and jerks, 61/38 Scaled 43/2530 box jumps10 clean and jerks, 83/52 Scaled 52/3430 single-leg squats. Scaled: Step Up with WallBall 24/20″ 20#/14#10 clean and jerks, 102/65 Scaled 61/4330 single-leg squats.5 clean and jerks, […]

Oct 28 – Labour Day – 9am Class Only

By |October 28th, 2019|


“White“PerformanceFive rounds for time of:15′ Rope climb, 3 ascents10 Toes to bar21 Walking lunge steps with 20/15kg plate held overheadRun 400 meters

Fitness“White“Five rounds for time of:6 Rope Lowers10 Hanging Leg Raise21 Walking lunge stepsRun 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North […]

Oct 26 – CFG Open 20.3

By |October 26th, 2019|


20.3 is 18.4

9 Min CapDiane

21-15-9 reps of:

Deadlifts 102/70kg

Handstand push-ups


21-15-9 reps of:

Deadlifts 143/83kg

50-ft. handstand walk after each set

More scaling options HERE.

Partner Workout Option

20 Min AMRAP alternate movements:

10 Deadlifts

10 Hand Release Push Ups

50ft Bear Crawl




9am Group Class

10am – Noon Open Gym




9am Class ONLY – Open Gym 10am to Noon

Oct 23 – Back Squat and Annie

By |October 23rd, 2019|


Back Squat 3 x 5 – By feel, build to a heavy set of 3 for the day.



50-40-30-20-10Double UndersSit Ups

Fitness“Annies Twin”100-80-60-40-20 Singles50-40-30-20-10 Sit Ups


FREE CROSSFIT CLASS – Sat November 16th @9am. 

The best way to get a real sense of CrossFit is to stop by and take one of our Free classes. Each class includes instruction on basic movements, a […]